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Step 1: Calculate Your TDEE (daily calories required)

Jetlagged Chef Macro Calculator

This macro calculator takes away any guess work and allows you to plan out your daily nutritional targets. All you have to do is enter your details, select your goals and retrieve your macros. We have added a few options in step 3 for those of you that like to manipulate your protein and fats, but the default settings are what we recommend.
Gender:
Choose your gender
Age:
Age is required!
Height:
ft in
cm
Height and weight are required!
Weight:
lbs
Formula:

Current Body Fat %:
How would you describe your normal daily activities?
How many week days per week do you exercise?
How many minutes per day do you exercise (cardio & weight lifting combined)?
How intense is your excercise?
Your BMR is: 2286 Calories/Day
Your TDEE is: 3443 Calories/Day
Step 2: Choose Your Goals (and pick your intensity)
Fat loss
1121
Calories/Day
Maintain
1121
Calories/Day
Bulking
1121
Calories/Day
Custom
Calories/Day
Suggested 15%
Aggressive (Not recommended) 20%
Reckless (Not recommended) 25%
Same as TDEE
Cautious 5%
Text Book 10%
Aggressive (Not recommended) 15%
Enter Your Own
Step 3: Select Your Nutrition Plan (we suggest Balanced)
Choose Plans
%
%
%
1.00 grams per lb. of body weight
1.15 grams per lb. of body weight
1.25 grams per lb. of body weight
Custom grams per lb. of body weight
.35 grams per lb. of body weight
.40 grams per lb. of body weight
.45 grams per lb. of body weight
Custom grams per lb. of body weight
Carbohydrates are calculated based on the calories you have remaining after calories from protein and fat have been subtracted from your TDEE.
Step 4: Your Results
CARBS PROTEIN FAT FIBER CALORIES
GRAMS per day 280 6.9 2.4 1 - 2 1169
GRAMS per meal 93.3 2.3 0.8 0 - 1 390